Go Back

20g Protein Tofu Salad Recipe

Emily Carter
This 20g Protein Tofu Salad Recipe combines crisp vegetables, pan-seared tofu, and tangy dressing into a satisfying vegan meal.

Print Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 2 servings
Calories 320 kcal

Ingredients
  

  • 14 oz firm tofu cubed
  • 4 cups mixed greens
  • 1 cup cherry tomatoes halved
  • ½ cucumber sliced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon maple syrup
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon dried oregano
  • 2 tablespoons sunflower seeds

Instructions
 

  • Heat 1 tablespoon olive oil in pan over medium heat.
  • Cook 14 oz tofu cubes for 8–10 minutes, turning until golden.
  • Add salt, pepper, and oregano during cooking.
  • Place mixed greens, cucumber, and tomatoes inside large bowl.
  • Whisk remaining olive oil, lemon juice, and maple syrup together.
  • Add cooked tofu over vegetables.
  • Pour dressing evenly and toss gently.
  • Sprinkle sunflower seeds before serving.

Notes

Nutritional values (per serving)

Calories: 320
Total Fat: 18g
Saturated Fat: 2.5g
Carbohydrates: 18g
Fiber: 5g
Protein: 20g

Vitamins and minerals (per serving)

Calcium: 18%
Iron: 20%
Vitamin C: 15%
Vitamin K: 22%
Magnesium: 12%

Additional notes / tips to enhance flavor

  • Press tofu before cooking for better texture.
  • Add olives or avocado for Mediterranean flair.
  • Sprinkle smoked paprika for deeper flavor.
  • Chill vegetables briefly for extra crunch.
  • Serve with warm pita if hunger feels dramatic.